by Kelly Atkinson | Jul 31, 2022 | WOD
A. 15 minutes working on improving your Squat snatches ready for the coming weeks – less about weight on the bar and more about moving well B. OHS 2×2 @ 85% resting 60s between sets Into 2×3 @ 85% resting as needed C. Karen 150 wall balls for...
by Kelly Atkinson | Jul 28, 2022 | WOD
A. Power snatch Find a heavy 3 rep (not touch and go) B. 4 sets 20s chin over bar hold into 4-8 kipping pull ups/swings into a 10s dead hang hold C. AMRAP 3 rest 1 AMRAP 3 10 Squat jumps 10 hang power snatches 10 press...
by Kelly Atkinson | Jul 27, 2022 | WOD
3 sets: 9 Sumo deadlifts 12 Bench (start at 65% and build) 15 Tricep Extensions B. Using your 1rm OHS for 4 x 2 @ 85% Resting 90s between sets of OHS C. AMRAP 10: Follow the leader 400/300m row into 15 bike cals- when your partner is off the rower...
by Kelly Atkinson | Jul 26, 2022 | WOD
SOLO Kelly 5 rounds for time: 400m run 30 box jumps 30 wall balls On completion rest 4 minutes AMRAP 12 double DB lunges 12 renegade rows 12 Single arm devils...
by Kelly Atkinson | Jul 25, 2022 | WOD
A. Strict press negatives – 4 x 1 with a 6 second negative B. Split Jerks (20 minutes) Starting weight – 90% of strict press and build to a heavy set of 3 C. AMRAP 7 6 pull ups 6 clean and jerks (60/40) 6 burpees over...
